Racing through workouts isn’t always the best way to go about things. When doing core workouts, it’s often better to slow things down.
Sabrina Ovadya-Lenson is a Pilates instructor, personal trainer and co-founder of URWell, and she’s devised this exclusive five-move workout that helps to lengthen and strengthen your core muscles. It’s also a great way to learn to control your breathing, which has benefits for everyday life as well as being transferable to other activities such as weightlifting.
Keep the movements slow and controlled, and focus on inhaling and exhaling at the correct times. Aim to complete two or three rounds of the workout. And if you find it hits the spot, move on to this home Pilates workout or this beginners Pilates workout.
Bodyweight Core Workout
1 Bird dog
Reps 10 each side
Begin on your hands and knees. Extend your left arm in front of you and your right leg behind you as you exhale. Inhale as you return them to the starting position. Stability is key for this exercise; move slowly and in a controlled manner.
For an extra challenge, hold your arm and leg in their lengthened position and do 10 small pulses lifting and lowering both limbs, followed by a 10-second hold. Aim for maximum extension rather than height.
2 Dead bug
Reps 10 each side
Lie on your back and lift both arms so they point to the ceiling. Hold your legs in tabletop position, with a 90° bend at your hips and knees. Pull in your bellybutton and exhale as you extend your right arm and left leg away from each other. Bring them back as you inhale. Repeat with the opposite leg and arm, alternating sides each time. Make sure your lower back doesn’t arch away from the floor.
3 Toe tap
Reps 10 each side
Lie on your back with your legs in tabletop position. Pull in your bellybutton as you exhale and lower one foot to the floor without changing the angle of your knee, as if you are dipping your foot into water to test its temperature. Lift the leg again slowly just before it touches the floor.
4 Plank with waist twist
Reps 10, followed by a 30sec plank hold
Get into a plank position, resting on your toes and forearms, with your elbows directly beneath your shoulders, holding your body in a straight line from head to heels. Move your hips side to side, dipping them as low as you can. Keep your core tight throughout and push the floor away constantly.
5 Side plank with hip dip and rotation
Reps 10 each side
In a forearm plank, drop your hips to the left and shift your weight on to your left forearm, coming on to your side and raising your right arm. Ensure that your shoulder doesn’t sink, and keep pushing away from the floor. Drop your hips slightly, then use your core muscles to return to a straight side plank.
